Your teenage years are when your body is primed for development. Healthy eating habits and regular physical activity for teens are necessary for growth.
Your teenage years are when you grow the most; you may even sprout several centimetres in less than a year! As your body is primed for development, you need to ensure your body receives optimum nutrition.
Eating a well-balanced diet comprising of carbohydrates, proteins, fruits and vegetables may help you achieve your full potential in developing healthy bones and muscles. To achieve optimal bone strength, eat a well-balanced diet using the My Healthy Plate as your guide.
A healthy body weight leads to better health into adulthood with a lower risk of chronic lifestyle diseases such as diabetes and heart diseases and other health risks. Studies have shown that a balanced diet and regular physical activity have been linked to an increase in healthy weight children, with carry-over effects that can persist into adulthood.
Healthy meals provide your bones and muscles with the nutrition that you need to grow. Make your own sandwiches or pizzas at home using wholegrain bread or wrap, lean meat, fresh vegetables and low-fat cheese. Eat more vegetables and fruits at home, since meals served outside often lack these.
How to Eat Right to Feel Right
Nowadays, people eat out more often due to longer school hours and a large variety of food options available. But you are still in control of your food choices, so choose wisely!
Those who eat fast food regularly are more likely to be overweight or obese as opposed to people who eat it occasionally. This is also true for sweetened drinks, sweets, chips, crackers, fried food and other processed foods. They are often high in calories, fat — especially saturated fat — and sugar, and are a poor source of vitamins, minerals and other nutrients that teenagers need for healthy growth.
Here are some tips for you when you do eat out.
Related: Getting the Fats Right!
For a healthy mental and physical development, engage in at least 60 minutes of moderate to vigorous aerobic physical activity every day. Regular physical activity can improve your mood, cognitive functions and academic outcomes, cardiorespiratory, muscular fitness, and may even help with your skin. Find tips to start exercising here. A simple way to start is to incorporate active travel into your weekly routine, joining a sports team/club and/or taking frequent movement breaks throughout the day.
Learn how you can move while watching TV,
here. Don’t let your handphone, tablet or PC turn you into a screen zombie! Give your eyes and mind a break by engaging in outdoor physical activities such as jogging around your neighbourhood or get in a few repetitions with the equipment at the fitness corner.
For your next outing, consider different types of physical activities to do with your friends or family such as cycling or playing badminton. You may even consider joining the fitness programmes available on the Healthy 365 app for some outdoor fun and a workout.
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This article was last reviewed on
22 Nov 2023
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